This is a 7-round workout with 1-minute rest between rounds. Base times per round: TTB (4 reps): 6-10 sec, HSPU (6 reps): 48-72 sec, 250m Row: 50-65 sec, Transitions: 5-10 sec. Round 1 fresh time: 109-157 sec. Applied progressive fatigue: R1-2 (1.0x), R3-4 (1.15x), R5-6 (1.3x), R7 (1.45x). HSPU become limiting factor with significant breakdown in later rounds. Elite athletes maintain smaller sets with minimal rest, while recreational athletes require frequent breaks and longer transitions. Total work time ranges from 7.25-15 minutes across skill levels, plus 6 minutes of programmed rest.
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a 7-round workout with 1-minute rest between rounds. Base times per round: TTB (4 reps): 6-10 sec, HSPU (6 reps): 48-72 sec, 250m Row: 50-65 sec, Transitions: 5-10 sec. Round 1 fresh time: 109-157 sec. Applied progressive fatigue: R1-2 (1.0x), R3-4 (1.15x), R5-6 (1.3x), R7 (1.45x). HSPU become limiting factor with significant breakdown in later rounds. Elite athletes maintain smaller sets with minimal rest, while recreational athletes require frequent breaks and longer transitions. Total work time ranges from 7.25-15 minutes across skill levels, plus 6 minutes of programmed rest.
